7 Exercise Must-Dos for Diabetics
Did you know that diabetes affects 11.6 percent of the U.S. population? Sadly, it targets both the old and the young. Even more sadly, it has no cure. And while diabetes can derail your health goals, it doesn’t mean that you can’t still be healthy, happy, and thriving! In fact, there are certain habits that can help you manage the condition better.
One such habit?
Exercising!
According to Harvard Medical School, regular exercise can help diabetics:
- Control their weight.
- Keep their blood pressure down.
- Reduce anxiety.
- Strengthen their muscle and bones.
- Improve their overall health.
But wait! There’s more!
It can also lower blood glucose levels and boost your body’s sensitivity to insulin, which counters insulin resistance. Furthermore, one study showed that diabetic women who spent at least four hours a week doing moderate exercise or vigorous exercise had a 40% lower risk of developing heart disease than those who didn’t exercise.
In other words, you need to exercise!
However, not all exercises are created equally. What a non-diabetic can do safely might not be the best choice for someone with diabetes. So, if you have diabetes and want to start an exercise routine, don’t go anywhere! Here are 7 exercise “dos” and “don’ts” just for you!
1. Talk to your doctor.
Before you go to the YMCA or join that gym around the corner, grab your phone and talk to your doctor. They can tell you when and how to exercise properly, and what blood sugar range is safe for you when you do. Additionally, you can also reach out to a certified personal trainer who has worked with diabetics for further tips. According to WebMD, research shows that diabetics who work with a personal trainer manage their blood sugar much better than those who work out alone, so it might be well worth the extra money you’ll pay!
2. Hydrate properly.
Staying hydrated is important for everyone, but that rings even more true for diabetics. When you’re dehydrated, your body becomes more concentrated with glucose, according to diatribe.org. “When blood sugar is high, the body attempts to get rid of the glucose by producing more urine. This can also create dehydration in the body due to increased urine production,” says Amy Beney, a certified diabetes care and education specialist.
Make sure you drink plenty of water before, during, and after exercise to stay hydrated. Men should aim for about 15.5 cups a day, whereas women should drink around 11.5 cups. Pay special attention to your urine color; this can reveal a lot about your hydration habits. For example, pale, colorless, or light yellow urine often indicates that you’re drinking enough. Slightly darker yellow urine is a sign that you should drink more water.
And remember, not all drinks are created equally! Drinks you should avoid if you’re diabetic include:
- Regular and diet soda
- Store-bought smoothies
- Alcohol
- Energy drinks
- Sweetened coffee or tea
3. Eat a healthy snack before you work out.
Nobody likes working out on an empty stomach, but for diabetics, it can be dangerous. Before you work out, you might need a little snack. According to WebMD, here’s how you can tell if you should eat something before you go: If your blood sugar reading is between 200 and 300 mg/dl and you’ve already eaten at least once that day, you probably don’t need to eat anything. If it’s over 300, ask your doctor if you can even exercise! Otherwise, you should grab a snack that’s between 15 and 30 grams of carbs. Some health snacks that might fuel your workout include:
- 1 small apple
- 1/2 of a large banana with 1 tbsp. peanut butter
- 1/2 cup of oatmeal
- 1 slice of whole-grain bread with 1/2 grapefruit
- 4 ounces plain low-fat Greek yogurt, 1/4 cup berries
Make sure you don’t make the same mistakes as Michael Scott from The Office before he ran a 5K and carbo-loaded with refined starches. Hydrate yourself and, if necessary, eat a healthy, well-balanced snack!
4. Do a warm-up (and a cooldown)!
Before and after you do your workout, make sure you do some stretches. Stretching pre- and post-workout is important, no matter your fitness level. Plus, stretching before and after a nice sweat session can help lower muscle soreness and lessen injury risk. According to Harvard Health, a good warmup should last 5 to 10 minutes and work all major muscle groups.
Some easy warm-up exercises include:
- Squats
- Planks
- Pushups
- Side lunges
- Marching on the spot
- Knee lifts
- Shoulder rolls
Meanwhile, an effective cooldown should last between 5 to 10 minutes. You should hold each stretch for 10 to 30 seconds!
5. Embrace variety.
Exercises are a lot like snowflakes. They come in different shapes and sizes, and no two workout routines are alike! So don’t just hit the treadmill day after day. Try to spice things up a little! You should aim for about 150 minutes or more of aerobic exercise and two or three strength training sessions per week. Aerobic exercises include things like dancing, running, swimming, bicycling, and even walking. And don’t forget the flexibility training, like stretches or Pilates! The American Diabetes Association recommends that you start by choosing an aerobic activity that you can do almost daily, such as taking 5-minute walks throughout the day or parking farther away to take more steps.
6. Work out with a friend.
Let’s face it. A lot of things in life are more fun with a friend by our side, exercise included. However, for diabetics, it might be more than a matter of entertainment. It might be necessary for their safety. Exercise can cause blood sugar to become too low in people who take insulin, a condition known as hypoglycemia. Symptoms may include:
- A pale appearance
- Shakiness
- Sweating
- An irregular or fast heartbeat
- Fatigue
- Anxiety
- Confusion or difficulty concentrating
- Blurry vision
- Slurred speech
- Hunger or nausea
Always work out with a friend (or more than one friend) in case you need a little help. Make sure it’s someone who knows what to do if your blood sugar gets too low! Plus, there’s another bonus. Working out with a friend can help you stay extra motivated!
7. Be consistent and patient.
Be patient with yourself and remember that progress doesn’t happen overnight. So, celebrate your victories, no matter how small they may seem. If you lose track of your fitness goals, take a breather and then get right back into it. Remember, all good things take time, and that applies to your exercise goals!
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The information, including but not limited to text, graphics, images, and other material featured on our website, is for informational purposes only. This article isn’t a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or other medical professional with any questions you may have about a medical condition or treatment, and before adopting a new healthcare regimen. Never disregard the advice of medical professionals or delay seeking it because of something you have read in this article or on this site.
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Originally published May 28, 2025
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